Low FODMAP & SIBO-Friendly Super-Seeded Crackers

Looking for a low FODMAP, gut-friendly snack that also supports healthy bowel movements?

One of the best foods for constipation includes seeds such as chia, flax, pumpkin and hemp seeds.

Flax seeds, known for their omega-3 fatty acids and fiber content, can be a beneficial addition to a low FODMAP diet. They provide a source of healthy fats that help reduce inflammation. Flax seeds also contain soluble and insoluble fibre, which can aid in promoting regular bowel movements and maintaining digestive health.

Chia seeds, packed with fibre, protein, and healthy fats, are another excellent choice for those on a low FODMAP diet. Despite their small size, chia seeds are abundant in nutrients and can contribute to satiety and stable energy levels. Additionally, the high fibre content of chia seeds supports digestive health by promoting bowel regularity and aiding in the management of constipation.

These seeds also have mucilaginous properties. The gel-like texture of chia and flax seeds helps to lubricate the digestive tract, supporting regular bowel movements and alleviating constipation. Additionally, the mucilage acts as a prebiotic, providing nourishment for beneficial gut bacteria and promoting a healthy gut microbiome.


Super-Seeded Cracker Recipe:


  • 60 g hemp seeds
  • 85 g flax seeds – ground
  • 50 g sesame seeds
  • 40 g chia seeds
  • 60 g pumpkin seeds
  • 1 tsp salt
  • 200 ml water
  • Add 1tsp-2tsp of flavouring such as dried thyme, oregano, paprika or smoked paprika



  • Preheat your oven to 95°C
  • Pulse the pumpkin seeds several times in a food processor
  • Add all the seeds, salt, herbs or spices into a large mixing bowl
  • Add the water and stir everything together for a minute or two until the seeds start to gel together
  • Line 2 baking sheets with greaseproof paper. Divide the seed mixture evenly between them and spread it out with a spatula
  • Place the baking trays with the seed mixture in the oven and bake for 2.5 to 3 hours to dehydrate the seeds.
  • Allow crackers to cool completely before breaking them apart.


Serve with dips such as mashed avocado and salsa. Enjoy!